An edition of Complete calisthenics
(2014)
Complete calisthenics
the ultimate guide to bodyweight exercise
Revised edition.
by Ashley Kalym
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Using solely their bodyweight for resistance and relying on minimal equipment, readers will learn how to perform a range of exercises, such as push-ups, pull-ups, core exercises, and lower body exercises. Read this book, and develop the strongest and most capable physique ever.
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Subjects
Calisthenics, Weight training, Exercise, Physical fitness, Health| Edition | Availability |
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Complete Calisthenics: The Ultimate Guide to Bodyweight Exercise
Apr 14, 2014, CreateSpace Independent Publishing Platform
paperback
1495425274 9781495425271
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Complete calisthenics: the ultimate guide to bodyweight exercise
2014
in English
- Revised edition.
1905367546 9781905367542
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Book Details
Table of Contents
pt. I. Introduction
1. What is calisthenics?
Advantages of calisthenics
Disadvantages of calisthenics
Unique aspects of calisthenics
Hand strength
Core
Scapula
Straight-arm strength
Training the nervous system
Equipment
Location
Pull-up bar
Dip bars
Parallettes
Clothing
Chalk
Foamroller
Training partner
pt. II. Nutrition, rest and recovery
2. Nutrition
Drink more water
Eat natural food
Eat big to get big
Increase your protein intake
Reduce your carbohydrate intake
Make food in bulk
Sample diet
3. Rest and recovery
Sleep
What to do if you are injured
Taking care of your hands
Tendon and ligament strength
pt. III. Physical preparation
4. Warming up, mobility exercises and flexibility
Warming up
Mobility
Upper body mobility
Scapula push-up
Scapula dip
Scapula pull-up
Scapula one-arm pull-up
Scapula foam rolling
Armpit foam rolling
Rotator cuff stretch
Chest and shoulder stretch
Shoulder dislocates
Core mobility
Spine foam rolling
Side leans
Lower body mobility
IT band foam rolling
Adductor foam rolling
Piriformis foam rolling
Static stretch
Rollovers into straddle sit
Knee circles
Mountain climbers
Frog hops
Hip flexor stretch
Deep squat position
Flexibility
Stretching schedule
Upper body stretches
Chest and shoulder stretch
Upper back stretch
Chest stretch
Forearm and wrist stretch 1
Forearm and wrist stretch 2
Core stretches
Standing side stretch
Cobra stretch
Cat stretch
Lower body stretches
Quad stretch
Hamstring stretch
Straddle stretch
Groin stretch
Hip flexor stretch
Glute stretch
Calf stretch
Other factors
Range of motion
Using momentum
"Cheating" at the exercises
pt. IV. The exercises
5. Push-ups
Push-up
Wide grip push-up
Close grip push-up
Deep push-up
Archer push-up
Wall push-up
Fingertip push-up
Wrist push-up
Wrist push-up
Pseudo planche push-up
Lalanne push-up
One-arm push-up
One-arm one-leg push-up
Superman push-up
Spider push-up
Clap push-up
Back clap push-up
Double clap push-up
Triple clap push-up
6. Pull-ups
Rows
Chin-up
Negative chin-up
Static holds
Pull-up
Wide grip pull-up
Close grip pull-up
Behind the neck pull-up
Inline pull-up
rock climber pull-up
L pull-up
Horizontal pull-up
Finger pull-up
Rope/towel pull-up
Clap pull-up
Typewriter pull-up
Weighted pull-up
One-arm pull-up
Finger assisted one-arm pull-up
Rope/towel assisted one-arm pull-up
Negative one-arm pull-up
Static holds
One-arm pull-up
7. Dips
Box dip
Triceps dip
Front dip
8. Muscle-ups
Normal muscle-up
False grip muscle-up
Developing the false grip
Working the transition
False grip muscle-up
9. Handstands
Wall walks
Learning how to handstand
Wall-supported handstand
Part I : kicking up into the wall-supported handstand
Part II : learning how to balance
Recovering from a handstand
Floor handstand
Parallette handstand
Handstand push-ups
Using the floor with wall support
Using the floor with no support
Using parallettes with wall support
Using parallettes with no support
90-degree push-up
10. Levers
Planche
Hand placement
Supplementary exercises
Training time and volume
Sets, repetitions and hold times
Planche lean
Frog stand
Tuck planche
Flat back planche
Single-leg planche
Straddle planche
From a tuck planche
Forward pull
Kick throughs
From a handstand
Front lever
Vertical pulls
Tuck front lever
Flat back front lever
Single-leg front lever
Straddle front lever
From a tuck front lever
Pendulums
Full front lever
Front lever pull-up
Back lever
German hang
Tuck back lever
Flat back lever
Single-leg back lever
Straddle back lever
Full back lever
Half lever
Tuck half lever
Angled half lever
Half lever
Floor half lever
Half lever extensions
Half lever bicycles
Half lever swimmers
Human flag
Vertical flag
Tucked flag
Straddle flag
Human flag
11. Floor core exercises
Plank
Side plank
Crunch
Dish
V-up
Sit-up
Lying leg extension
Extended plank
Arch
Rear support
Dragon flag
Candlestick
Tucked dragon flag
Single-leg dragon flag
Negative dragon flag
Dragon flag
Dragon flag swimmers
12. Leg raise exercises
Hanging knee raise
Hanging leg raise
Window wipers
13. Lower body exercises
Squat
Lunge
Bridge
Calf raise
Single-leg squat
Assisted single-leg squat
Single-leg box squat
Single-leg squat
Weighted single-leg squat
Hamstring curl
Pike hamstring curl
Assisted hamstring curl
Negative hamstring curl
Hamstring curl
14. Conditioning exercises
Star jumps
Jumping squat
Jumping lunge
Squat thrust
Mountain climbers
Burpees
Bastards
Sprints
Bear crawls
pt. V. Training programs
Setting goals
Sets, repetitions and hold times
Over- and undertraining
Creating your own movements
Program 1 : fundamental five
Program 2 : building on the basics
Program 3 : learning the levers
Program 4 : complete calisthenics
Creating your own program
Final work
Frequently asked questions
Major skeletal muscles.
Edition Notes
Includes bibliographical references (pages 334-335).
Classifications
The Physical Object
ID Numbers
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| June 17, 2023 | Edited by ImportBot | import existing book |
| July 19, 2019 | Created by MARC Bot | import new book |